Snowbmon

For this discussion's purposes, I'm looking to increase my 1RM. I am stepping away from crossfit a little bit because I am bored with only doing METCONs. Beyond 1RM improvement, I have aesthetic goals, but I already good control of my nutrition for that. I'm sitting at 185 lbs at 6'1 and looking to gain another 20 lbs or so while keeping BF% below 15% Thats along the lines of what I was thinking. I have honestly never followed a specific weight training program in a gym. I was always the guy who did an hour of whatever and then went home. The gym I'm thinking about moving on to has a cross fit sections so I can do a benchmark WOD every so often, but I was thinking more along the lines of 3-4 day weight training days plus 1-2 gymnastics/ oly lifting development days.

Front squat 185 Back Squat 225 Bench press 235 Deadlist 345 I have horrible over head position so I have never gone for a 1RM overhead press.

Does anyone work out at GoWorkout in south lansing? I'm considering taking an LOA from crossfit and could use a spotter/training partner if anyone is down for daily 6 AMs

Here is my situation... I've been doing crossfit for a while now and am considering leaving the gym to venture out on my own and take control over my own fitness. I am really used to working out 5 days a week with two rest days, and my nutrition is based off of that and I'd really like to not alter my diet... most of the beginner programs are only 3 days a week, and its hard enough to sit through 2 rest days as it is. I was thinking maybe a 5x5 or 5,3,1 program with cardio mixed in on the "off" days. Suggestions?

soooo I guess my worries about calorie intake were unfounded because I have just discovered that I gained 10 lbs since the beginning of this challenge! Thats actually sort of awesome because I have visibly and noticably dropped in body fat percent at the same time. My shirts are seeming a little more tight around the arms and shoulders! Also, Captain America was great! I suggest everyone go and see it!

I have been chipping away at it! this is two weeks now of going to crossfit 4x per week. This week, I am going to go on saturday as well to make 5! I am having one BIG issue, though.... calories.... calories calories calories.... I tracked my calories yesterday and found myself wanting at only 1500 calories for the WHOLE DAY. I used to have a big problem with high body fat%, but now I'm having the oposite problem. I'm skinny as hell now (boo hoo me) and I need to be a tad bigger if I am going to show the fuck up at these cross fit workouts. having more calories is cheap and easy. I know how to gain 60 lbs in a few months because I did it immediately after I got home from basic training. What I dont know is how to gain weight while staying within a modest grocery budget and not being super fat. For three of us, we try to stay under $100 per week. Does anyone have any advice on good foods that are benneficial for building lean muscle? I am at about 8% BF right now and would like to generally keep that proportion for a target weight of 205 lbs. Right now I am at 175lbs

Yesterday's WOD: Snatch progression: 65 lbs For 12 minutes complete as many sets of the following as possible in teams of two... 12 wall balls (20lbs) 12 burpees Me and my partner completed 8 rounds plus 10 wall balls For dinner: stir fried some broccoli in olive oil and old bay seasoning Lined up chicken legs on a cookie sheet and covered with seasoned salt, flax seed, and old bay seasoning.... do it... its awesome. Now I have a few days worth of cooked chicken individually packaged for grab and go. I felt bad turning down my running partner yesterday when he offered up a 3 mile run. I still need to get in tune with my new regimen before I reintroduce running. I know I am not eating enough right now to handle that ammount of burn.

I was... put in my pplace yesterday. I thought coming into this that I was generally fit... not so... Yesterday's WOD pointed out that when it comes to muscle strength (not cardiovascular endurance), I am weaker than people who have sat on their couch their whole life. I was lifting some of the smallest weight in the class, I hit muscle failure, I was the last to finish, and my form was horrible. My new crossfit goal is to be where I thought Id be starting off... by the 4th of July Yesterday's WOD: Squat progression: 145lbs For time... Row 1000 Meter followed immediately by . . . Three rounds of... Double-Unders x 30 reps Kettlebell Swings x 20 reps (35 lbs) Handstand Push-Ups x 10 reps (Did thrusters instead at 65 lbs) Time:15:25 My only criticism of crossfit so far is that they dont focus on cool down enough... I have more than hit my BF goal... in fact, I'm wasting a way. I had to brainstorm with my wife yesterday how to introduce more calories without resorting to junk food.

Kudos on the updates and the progress!

Sorry for going so long without posting! Its at least party due to kicking this challenge into over drive. I missed a couple days of working out, but I more than made up for it by running anddoing a BW circuit in the same day. I timed a two mile run and got 12:15... WELL under my goal by 45 seconds! I also started crossfit! It was the shiz! That being said, this challenge needs an enroute reroute to focus more on crossfit and less on running. Assuming the cardiovasculat exertion from crossfit will at least sustain that running time. I really want to be a crossfit badass.

two mile run before the snowmageddon hits 3 rounds of the following 10 burpees 10 push ups 20(4count) flutter kicks 30 second flank (front and then each side) 10 dumbell rows with 45 lbs I finished it up with a little couragous venture into squatting with a barbell.

No Idea why that tripple posted... also I suck at linking to things like that here is the raw link http://www.armystudyguide.com/content/army_board_study_guide_topics/physical_training/apft-calculator-online.shtml

http://www.armyprt.com/ is a website version the the US Army's physical fitness standards. As for the Army Physical Fitness Test (APFT), the only difference in standards has to do with Age and gender. Office monkeys have the same standards and grunts! I'm a Medical Officer in the Michigan National Guard. I deal with medical evacuation and treatment plans... far from badass, but I feel like I do some good. As far as my fitness standards as a 26 year old 72 inch tall male, I can weigh no more than 195 lbs, I have 2 minutes (each) to do 42 push ups them 53 sit ups, and I have to run 2 miles in under 15:54. that's minimum, though. shooting for Maximum points, I need to do 71 push ups, 78 sit ups and 13:00 two mile run. you can find a scor calculator here: [url=here

woops... sorry about the bazillion posts and the crappy links

By Army Reserve fitness I'm assuming you mean British Army? I'm actually in the US army and am wondering how the fitness standards compare.